Happy New Year Everyone! I don’t know about you but I am ready! I feel very motivated and ready to kick some booty in 2017! I’ve got my Resolutions and Goals written down, some game plans going and it feels great 🙂 Speaking of Resolutions…how many of you have the Resolution of getting into shape and losing weight? Well, if that is you…then this little Blog post might be your new best friend. I am going to share with you my current Fitness Routine.
Now to give you a little background…I’ve always been pretty active. Riding horses regularly all of my life was a fitness activity in itself. But, as I got into my late 20’s (closer to 30), I noticed that it wasn’t enough. Or rather I was enjoying food & bevg a little too much and needed to supplement with some good ole exercise. I gained about 10lbs when I started dating my Hubby (call it “Happy Weight”) and when he proposed…I gave myself 3 months (short engagement) to get my booty in shape and drop those 10’nrs. I found a routine that worked and I was consistent with it by working out 4-5 days a week, changed my eating habits (less carbs…portion control…less fast food) and I stuck with it! That was 10 years ago to date and I have successfully maintained pretty much the same weight…give or take a few here and there. It made my pregnancy easier too, I gained minimal pregnancy weight and I lost it super fast after I delivered. It’s all about diet and consistent fitness…you need BOTH to be successful.
***Please note…I am not a licensed fitness instructor…this is just what works for me. You know your own capabilities and if you’re unsure, PLEASE consult your Physician (just making sure my booty is covered)***
I am a strong believer in resistance training/weights…I hate…let me emphasize HATE Cardio! I also have a bad lower back from a horse related injury and can not do all those crazy jumping around workouts. I try to keep it as low-impact as possible. Sometimes I get these crazy bursts of energy and overdo it…showing off for myself and then regret it. So, case in point….you can still be in shape with a low-impact routine. I also HATE working out more than 30 minutes in a session. My attention span flies out the door and I start panicking about all of the things I need to be doing and getting done. This is a HUGE reason why I workout at home because going to the gym can be an hour-2 hour process. Besides, it’s cheaper and I can look like absolute Poo while getting my workout in. BONUS.
So here we go (and these exercises can be done with free weights, weight machine or resistance bands and use weights that are appropriate for your fitness level):
Weeks 1-4 do 3 sets of 8-12 reps, Weeks 5-8 Increase weight 3-5 lbs and do 3 sets of 6-8 reps, Weeks 9-12 Increase Weights again and do 3 sets of 4-6 reps (don’t worry, your muscles will be crying). Be sure to use weights that give you a challenge…you want to reach fatigue by the time you are ending your Rep Sets.
***Be sure to stretch/warm up before and after each workout so you don’t damage your muscles and to minimize soreness***
***In between the Weight Sets as I’m letting my muscle rest, I will do 24 Reps of ab work whether it be planks, sit ups or whatev so that will be Weights + Abs + Weights + Abs +Weights***
Monday-Upper Body A: 1) Bench Press 2) Bent Over Row (1 side at a time or together) 3) Shoulder Press 4) Tricep Extension (1 arm at a time or together) 5) Bicep Curl (1 arm at a time or together)
Tuesday-Lower Body A: 1) Squat 3) Stiff Leg Deadlift 4) Leg Extension (if you don’t have a weight machine, use a resistance band) 5) Standing Calf Raise 6) Donkey Kicks (With Resistance Band)
Wednesday: Cardio (Boooooooo) I usually do 30 minutes of Elliptical Machine or I’ll do a 20-25 HIIT routine. I might squeeze in a mini 10 minute yoga session after the HIIT.
Thursday-Upper Body B: 1) Chest Flies or Lying Dumbbell Pullover 2) Reverse Grip Rows 3) Side Lateral Raise (or Deltoid Raise…I alternate week to week) 4) Overhead Tricep Extension (Lying or Standing) 5) Bicep Hammer Curls
Friday-Lower Body B: 1) Deadlift 2) Sumo Squat 3) Single Leg Lunges 4) Glute Bridge 5) Fire Hydrant (Resistance Band) 6) Lateral Leg Raise (Resistance Band)
(My trusty workout partner…Gunner)
I absolutely love this workout routine…it’s Challenging, gets me results and doesn’t take up a lot of time in my day! Please be sure to let me know if it works for you! Now…go get it!